Trunk rounds forward excessively
Spine flexes instead of the hip hinging to deepen the stretch.
Overactive muscles
Erector spinaeHamstrings
Corrective work
Foam RollHamstrings↗StretchSeated glute stretch (chair pigeon)↗Mobility · Lower Body
Standing Figure-Four Stretch
Coaching cues
- Stand on one leg; cross the opposite ankle over the standing knee
- Hinge at the hip and sit down into a single-leg squat position
- Feel the crossed-leg glute and piriformis stretch
- Hold 30–60 seconds; use a wall for balance
Common faults 2
Stance knee collapses inward
Valgus on the standing leg while balancing in the stretch.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗StretchButterfly adductor stretch↗